- Double Unders 3 Minutes
- 20 Minute Mobility
- RDL 3x5
Nov 26, 2013
Nov 25, 2013
WOD: 25 Nov, 2013
A: EMOM 6 Minutes
Barbell Complex
- 3 Deadlifts
- 1 Hang Squat Clean
- 2 Front Squats
- 3 Push Press
***Use a weight that is difficult***
B: "JT"
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups
Nov 22, 2013
WOD: 22 Nov, 2013
A: 20 Minute AMRAP
- 30 Double Unders
- 20 Wallballs (20/14)
- 10 Hang Cleans (115/75)
Nov 21, 2013
WOD: 21 Nov, 2013
A: METCON
5 RFT (with partner)
- 500m
1:1 Ratio
B: Isabel
- 30 Snatches (135/95)
To scale use a weight that will take you no longer than 5 minutes to complete the workout.
Nov 20, 2013
WOD: 20 Nov, 2013
A: Crossfit Total
- 1 Rep Max Standing Press
- 1 Rep Max Back Squat
- 1 Rep Max Deadlift
3 attempts max made for each lift. Score is the sum of total weight of each lift. If you want to read more go to this site.
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
Nov 19, 2013
WOD: 19 Nov, 2013
A: Front Squat
3-3-3-3-3
B: 7 Minute AMRAP
- 5 Clean and Jerks (205/115)
- 30 Double Unders
Nov 18, 2013
Nov 14, 2013
WOD: 14 Nov, 2013
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Nov 13, 2013
Nov 8, 2013
WOD: 9 Nov, 2013
A:
- 5 rep Squat Snatch EMOM 5 Minute
- rest 1 Minute
- 4 rep Squat Snatch EMOM 5 Minute
- rest 1 Minute
- 3 rep Squat Snatch EMOM 5 Minute
- rest 1 Minute
- 2 rep Squat Snatch EMOM 5 Minute
- rest 1 Minute
- 1 rep Squat Snatch EMOM 5 Minute
- rest 1 Minute
B: 5 minutes
- 1RM Snatch
C: Max effort 1000m Row
Nov 7, 2013
WOD: 7 Nov, 2013
A: Close Grip Bench Press
10-10-10
B: 5 RFT
- 10 DB Snatch (100/75)
- 10 Box Jump (30/26)
Nov 6, 2013
WOD: 6 Nov, 2013
COMPETITION DAY!!!!!!!
The winner of today's competition will receive a prize!!
A: "Jackie"
For Time:
- 1000m Row
- 50 thrusters (45 lbs)
- 30 Pull-ups
Winner will be presented with a prize.
Nov 5, 2013
WOD: 5 Nov, 2013
A: EMOM 10 Minutes
- 2 reps Power Clean
B: EMOM 14 Minutes
(Alternating)
- 20 Wallballs
- 12 Hang Cleans
(Post Weight)
We will be starting a 13 week heavy lifting program developed by Greg Everett for whoever is interested. This will be done at the opposite time of day than the WOD.
Heavy Day 1
- Muscle Snatch - 3x3
- Mid-Hang Snatch - 70% x 2 x 5
- Power Clean + Power Jerk - 75% x 1+1 x 5
- Front Squat - 90% x 1, 75% x 2 x 3
Nov 4, 2013
Nov 2, 2013
Nov 1, 2013
WOD: 1 Nov, 2013
A: Close Grip Bench Press
3-3-3-3-3-3
B: 3 RFT
- 20 Power Cleans (135/95)
- 20 Abmats
- 20 Push-ups
*****Make sure that you establish a stretching routine. Stretch every day*****
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